Keto Telugu foods

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Keto foods are popular not only for those trying to lose weight but also those that have diabetes, or other medical problems or just as a healthier lifestyle choice.

Lemon flavored chicken Kebab.JPG
Gongura chutney
Gongura chutney

See the following pages to get an understanding of the ketogenic diet and keto Indian foods.

Keto Telugu cuisine encompasses the vibrant flavors of the Telugu-speaking states of Andhra Pradesh and Telangana, as well as regions across South India and the global Telugu diaspora. Renowned for its rich and spicy culinary heritage, Telugu cuisine offers a diverse and flavorful range of dishes. However, the traditional reliance on rice and rice flour can lead to elevated glycemic load, potentially increasing the risk of health issues like insulin resistance, diabetes, obesity, metabolic syndrome, and cardiovascular disease.

Chicken curry
Chicken curry

Cauliflower Rice: A Keto Saviour[edit | edit source]

To mitigate the glycemic impact of traditional Telugu foods while preserving their essence, many enthusiasts turn to cauliflower rice as a keto-friendly alternative to regular rice. A typical Telugu meal consists of rice or roti paired with a flavorful curry made from vegetables, pulses, meat, fish, or dairy. It's customary to mix rice with buttermilk or curd, a combination known as perugannam. By substituting regular rice with cauliflower rice, it becomes possible to enjoy Telugu cuisine while significantly reducing overall carbohydrate intake.

Ridge gourd
Ridge gourd

Brown Rice: A Better Option?[edit | edit source]

Some individuals opt for brown rice as an alternative to traditional white rice. While brown rice contains slightly fewer net carbohydrates than white rice (approximately 40.5 grams per cup compared to 43.5 grams), it may not be suitable for strict ketogenic diets. Given that the daily limit for net carbs on a keto diet is typically around 30 grams, with a per-serving limit of approximately 10 grams, both brown and white rice should be consumed sparingly.

Gutti vankaya curry

List of Low-Carb Telugu Dishes[edit | edit source]

Telugu cuisine offers a wide array of dishes, and many can be adapted to suit a keto diet. Here's a list of low-carb Telugu dishes and keto-friendly alternatives:

Mutton chops

Seafood and Poultry[edit | edit source]

  • Kodikura (Chicken Curry): A flavorful Telugu chicken curry that can be made keto-friendly by using coconut oil and avoiding high-carb ingredients.
  • Chepala Pulusu (Fish Curry): A tangy fish curry that can be adapted by reducing the use of tamarind or opting for low-carb alternatives.
  • Kodigudla Pulusu (Egg Curry): Enjoy egg curry without starch or sugar for a keto-friendly option.
Pesarattu with ginger pickel

Vegetarian Delights[edit | edit source]

  • Panasa Puttu Koora (Andhra Jackfruit Curry): A popular Andhra curry made with jackfruit, marinated in fiery masalas. Be cautious with cashews to keep carbs in check.
  • Gutti Vankaya Kura (Andhra Eggplant Curry): This traditional brinjal curry can be keto-adapted with a low-carb stuffing.
  • Pesarattu (Green Gram Dosa): A native food of Andhra Pradesh, pesarattu is a green gram dosa rich in protein, perfect for a keto snack or breakfast.

Unique Keto Creations[edit | edit source]

Keto-Friendly Staples[edit | edit source]

  • Cauliflower Rice Biryani: A traditional biryani prepared with cauliflower rice instead of regular rice.
  • Rasam: A thin South Indian soup traditionally served with rice. Opt for cauliflower rice or consume it as a soup without added sugar.
  • Pachadi: A versatile Telugu side dish made from ingredients like lemons, mangoes, garlic, and other vegetables or meats.

More Keto Options[edit | edit source]

  • Bhindi (Okra): Enjoy this masala dish of exotic spices, coconut, and garlic while staying keto.
  • Papadum: A crunchy keto-friendly snack.
  • Talakaya Kura: A dish made from the head of fish, goat, or sheep.
Cauliflower
Cauliflower

Additional Keto Telugu Delights[edit | edit source]

Various types of lentils ('pappulu') and millets for sale in a market

Other Indian foods[edit | edit source]

Pappukura
Pappukura

Starchy Telugu foods list to avoid on keto diet[edit | edit source]

Moong-dal pulusu made at home in Andhra Pradesh

Traditional foods - use sparingly[edit | edit source]

Can be a bit starchy - use caution

  • Jonna annam
  • Makka gatka
  • Ambali
  • Sajja rotti -
  • Makka rotti -
  • SarvaPindi -
  • Sabhudhana upma
  • Antuvuls also called as Bajji - (Pulusu with vegetables)
  • Kadambam
  • Makka Gudalu
  • Bebarla Gudallu
  • Sala Pachi pulusu.
  • Pachi Pulusu
  • Mokkajonna garelu
Tandoori Chicken recipe
Tandoori Chicken recipe

Other Indian low carb foods[edit | edit source]

Masala egg omelette
Masala egg omelette

Recipes with images[edit | edit source]

External links[edit | edit source]

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Contributors: Prab R. Tumpati, MD